2/4/15

Warmup - At a comfortable pace, do 2 rounds of:
      Air Squat - 15 reps
      DB Reverse Fly - 15 reps (light weight)
      Pushup - 15 reps (not hand release)

#1  BB Back Squat - Do as many warmup sets and reps as you like.  
      The sets that count are:

      1 set x 10 reps at 65% of back squat 1RM
      1 set x 10 reps at 70%
      1 set x 10 reps at 75%

      Rest between sets.

#2  This is one round.

      Run 800 meters on the 50 meter course, in less than 4 minutes.
      REST 1 minute
      Prisoner Squat - 80 reps
      REST 1 minute
      American Kettlebell Swing - 60 reps
      REST 1 minute
      Hand Release Pushup - 40 reps
      REST 1 minute
      Burpee - 20 reps

#3  BB Floor Press

      1 set x 12 reps
      1 set x 9 reps
      3 sets x 6 reps  (try to hit a 6 Rep Max by the third set of 6 reps.)

      Rest between sets.